| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m shortened stroke, 25m full stroke on 10s rest | |
| 2x | 50m Front crawl – long strokes on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m shortened stroke, 25m full stroke on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – pull on 40s rest | ||
| 6x | 50m Front crawl – lengthening effort on 30s rest 1: 10m hard, 40m easy 2: 20m hard, 30m easy Etc. |
|
| Repeat 2-3 times | ||
| 2,300m – 3,000m | ||
| Main Set 2 | ||
| 3x | 2x 50m As 25m shortened stroke, 25m full stroke on 10s rest 100m Front crawl – easy, full stroke |
|
| 2,900m – 3,600m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 2,400m – 3,700m | ||
